[dor]

since having a new squat rack in the gym ive decided to go for it , cuz usually ive always missed squats out.
to be honest i thought it would be a lot easier than it is. i found my self off balance, and leaning forward all the time. i felt umcomfortable and awkward, and this is with weight on the bar or not, but the more weight i use the more extreme my problems are. so i tried a warm up on the bar, then 5k a side 15k a side n 20k a side, n i walked away pissed off with my self feeling as if ild failed that days training .

please let me know how to improve on my squats !!!! thanks !!!

dor

[HawaiianPride.]

The off balance could be due to a couple of things. Where is the bar positioned on your neck? If it is too high, up more towards your neck then that could be a reason.. keeping the bar more on your back/rear delts area will keep a good balance and reduce the feeling of being pushed forward while squatting.

Another could be where you look while your squatting. I've noticed that looking down or towards the ground you'll feel yourself falling forward as you descend to perform the movement. I position my eyes directly in front of me as if I'm looking at my own reflection in the eyes the whole time. You could also look slightly up, this will also keep you from balancing forward rather then straight up and down.

As far as foot placement I find that keeping my feet shoulder width or just a bit further feels perfect, and remember to push off with your heels, not toes.

[dor]

i think your last point might of just hit the nail on the head mate !!! cuz all my weight is leaning forwards when i push back up on my toes i just keep going more forwards. does it matter where my toes point, straight or pointing away slightly? i feel the bar positioning on my upper back is good, its just assoon as i start to perform the exercise it just goes wrong.

but yeh , ill be sure to take up your tips and giv um a go tmz, i usually miss saturdays but im goin to go up for a "squat training day"

thank you
dor

[HawaiianPride.]

I keep my toes pointing straight forward. Some say 30 degrees outward and I've even heard people pointing them inward. Your feet should be pointing wherever they naturally point. The angle will be slightly different for everyone, but generally will be the same as where your knees point. Straight forward for me is my comfort zone and I feel that "nailed to the ground" feeling keeping my feet straight.

[dor]

ok mate, cheers for the advice n im kean to get to it now, check back and ill let you know how i get on tmz.
thank you

[HawaiianPride.]

Good luck bro.

[avidlifter]

use light weight and perfect your form and ull get used to em

[miggitymags]

There are probably a collection of things going on here causing the problems..

1. Form first. Don't continue to go up in weight if your form is bad. The strength will come.

2. The reason (I think) you find yourself leaning forward is b/c your lower calves are tight, causing your heels to rise from the floor. When this happens, you find yourself pushing through your toes. Continue to work on flexibility - and just like the weight, it will come.

3. Get comfortable. Don't worry about where the bar sits. Some like it higher, some lower - find what is comfortable. Ths also applies to where your hands are on the bar. Some go narrow, some go really wide. Just find a comfortable position.

4. Be natural. To find a potential squatting position (in reference to foot and toe placement) pretend you are going to jump up and touch the ceiling --- when you squat down to explode off of two feet, check where your feet are and how your toes are pointed. That position is a natural one for you. Try squatting in that similar manner.

5. Shoulders back. Chest out. Keep your head up (but don't look up!). Toss your hips back. Squat. Power through your heels.

This movement isn't something allot of people pick up right away. It does take practice. Stick with it and check your ego at the door and don't worry about the weight initially.. it will come.

Good luck bro.

[dor]

i have been trying w/o weights just to get the form right, how low should i aim to go when doing squats. alot of very useful pointers here, thanks v much ! n im v kean to get them all to practive
thanks